7/30/17

A1. Dumbbell Box Step Ups to 20" box x 20 steps (10/leg) rest 1:00 (use 25-35#) 

30#, 35#x4

A2. SA KB Front Rack Lateral Step Up to 20" Box x 8/leg rest :30 bt sides (use 26# KB). 

A3. Bottom Squat Hold (at parallel) x :30 rest 2:30 x 5 sets. Done. 

B1. Side Lying DB External Rotation x 10/arm rest :30 bt sides (make sure to hold towel between body and arm) 2.5#

B2. Incline Prone Y raises (no weight) x 15-20 reps rest 1:30 x 3 sets (https://youtu.be/VA3gB3xU3yw) *don't shrug upper traps*. Done. 

+

10 rounds:

:20 Plank Hold

15 Russian KB Swings 35#

10 Pistols (alt)

5 Calorie Assault Bike @ 800+ Watts

17:07, 11 rounds- don't remember if I did the pistols or not in the 9th round so just did an extra round